7 Winter Warm-Up Exercises to Start the School Day Right

During the winter season, mornings can be tough for most, especially for students. The cold weather often leads to sluggishness and lethargy, and even getting out of bed can feel like a chore. A positive morning school routine plays an important role in shaping how students feel and perform once they reach the classroom. Quick warm-up exercises before school help enhance focus and energy levels, strengthening the foundation for better academic performance and supporting overall mental and physical well-being.

Here are seven effective winter warm-up ideas:

1. Light Aerobic Movement: A 2021 study by Masato Kawabata, Kerry Lee, Hui-Cheng Choo and Stephen F. Burns, titled Breakfast and Exercise Improve Academic and Cognitive Performance in Adolescents, published in Nutrients found that adolescents who ate breakfast and then engaged in a short bout of aerobic exercise showed improved mathematical accuracy and faster reaction times.

   Encouraging children to complete 3–5 minutes of jumping jacks or skipping before heading to school can similarly help activate the body and mind, setting a positive and energised tone for learning.

2. Dynamic Stretching: Dynamic stretches activate muscles and joints, preparing the body and brain for learning. The British Journal of Sports Medicine notes that movement-based routines in the morning assist cognitive function and memory.

   Incorporate a brief two-minute routine of arm circles, torso twists (upper body rotations) and ankle rotations while getting ready for school, helping to activate muscles and improve coordination before the day begins.

3. Strength-Focus Moves: Building strength supports posture, stamina and helps a child remain attentive throughout the school day. According to the Centers for Disease Control and Prevention (CDC), as referenced in the Physical Activity Guidelines for Americans, 2nd Edition, regular physical activity in children improves attention and memory.

   Completing two sets of 10 squats or push-ups each morning can comfortably energise young learners and prime their bodies for better focus and endurance.

4. Balance and Coordination: Balance exercises activate the brain’s coordination networks, enhancing focus, spatial awareness, and emotional regulation. A 2018 study published in PLOS ONE by Laura Chaddock-Heyman and colleagues from the University of Illinois found that physical activities that improve motor coordination were linked to stronger brain connections and better learning abilities in children.

   Guide children to practise balance by standing on one leg for 30 seconds on each side or walking in a straight line heel-to-toe, which helps build concentration, body control and neural stability.

5. Breathing and Mindfulness: Morning warm-up should include both body and mind. A 2021 study by Stanford University, titled ‘Mindfulness-Based Training Improves Sleep and Mental Health in Children’, led by Ruth O’Hara and Christina Chick, found that mindfulness practices enhanced sleep quality, attention and emotional regulation in school-aged children.

   Support children in practising deep breathing by inhaling for four seconds, holding for two seconds, and exhaling for six seconds, repeated six times before leaving for school to promote calmness and focus.

6. Quick Routine with Mobility: Mobility exercises loosen tight muscles from sitting during study and help prevent fatigue. A 2019 study published in Frontiers in Psychology by Eleni A. Mavilidi et al. found that brief physical activity sessions before academic lessons significantly enhanced attention, working memory and classroom engagement in children.

   Suggest children perform two sets of side-step lunges or walking lunges across a hallway to promote better alertness and sustained concentration through the school day.

7. Energising Walk or Cycle: A brisk walk or cycle to school (or around the block) raises heart rate, improves oxygen flow and prepares the brain for focussed learning. A 2020 study published in Translational Sports Medicine by Karin A. Pfeifer et al. found that children who engaged in moderate morning physical activity showed improved executive function and mental well-being throughout the school day.

   Taking a short and safe walk or cycling route each morning promotes alertness, physical health and a positive start to the day’s learning. (weather specific/age specific)

By incorporating these warm-up exercises into the daily routine, parents can help children reach school with better focus, energy and readiness to learn.

At Narayana Schools, our holistic approach to physical wellness and academic excellence is strengthened through Yoga Veekshan, a structured initiative designed to integrate yoga, mindfulness and breathing techniques into students’ daily routines.

1. Angamardana builds physical strength, stamina and spinal fitness through dynamic standing processes.
2. Upa Yoga reduces physical stress and strengthens joints and muscles through simple directional movements.
3. Thopukarnam (brain yoga) boosts concentration, memory and cognitive activation.
4. Yoga Namaskar revitalises the spine and strengthens supporting muscles for better posture and energy.
5. Pranayam balances thoughts and emotions while reducing anxiety and stress.
6. Meditation practices help stabilise the mind, improve emotional resilience and enhance overall mental clarity.
7. Eye care practices strengthen eye muscles, ease strain and enhance visual comfort.

Together, these practices prepare students to begin each day with calmness, focus and a mindset ready for learning and achievement. This strong foundation supports them in moving steadily towards their aspirations and long-term goals, ultimately helping them work towards fulfilling their dreams, because at Narayana Schools, your dreams are our dreams.